Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Dislocates and Passthroughs
Machine Option
Row Option
RX: Every 4 mins x 10 sets
45 / 36 cal Row
Scaled: Every 4 mins x 7 sets
45 / 36 cal Row
Bike Option
For Time
175/130 cal Bike
Rest 2 minutes
4 Rounds
40/30 cal Bike
Rest 1:30 between rounds
Rest 2 minutes
175/130 cal Bike
Run Option
3 rounds for quality of:
100 m A-Skip,
12 L/12 R Leg Swings
50m Walking Toe Touch
50m Hip Opener
Each for distance:
3 x 10 minutes
Rest 5 mins between efforts.
Core
3 Rounds
30 Russian Twists, pick load
100 ft Suitcase Carry, pick load
max effort Ring L-Sit
Alternative Hollow Hold
MobWOD
2 minute Dragon Pose (R)
2 minute Low Dragon (R)
30 seconds Down Dog
2 minute Dragon Pose (L)
2 minute Low Dragon (L)
30 seconds Down Dog
2 minutes Saddle Pose
2 minutes Kneeling Split / Frog Pose
1 minute Thread the Needle Arms (R)
1 minute Thread the Needle Arms (L)
2 minute Puppy Dog Pose
2 - 3 minute Reverse Corpse Pose (Advasana)
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